The intent of the Before’n’After Files is to give more insight into the training, nutrition and supplementation of our clients Before’n’After successes.
This time it’s Sven Knebel’s 18-week transformation in which he lost 10,5% body fat.
For Sven’s Before’n’After Pictures click here
For Sven’s Before’n’After Interview (in German) click here
A sample day during Sven’s journey to this transformation looked like:
A full day of eating
7:00 Wake up
¼ Tsp. Himalayan Salt
Shot of Lime juice
Water
7:30 Meal 1 – Breakfast
350g turkey and 200g mixed vegetables
2 Caps MultiKomplex
1 Tsp. Greens in water
1/2 Dropper Vitamin D/K Komplex
10:00 Meal 2 – 2nd Breakfast
350g turkey and 200g mixed vegetables
12:00 Meal 3 – Lunch
350g turkey and 200g mixed vegetables
2 Caps MultiKomplex
14:30 Meal 4 – 2nd Lunch
350g turkey and 200g mixed vegetables
17:00 Meal 5 – PreTraining Meal
350g turkey and 200g mixed vegetables
2 Caps MultiKomplex
18:00 – Training
Meal 6 – PeriWorkoutNutrition
Intraworkout Shake
30g AminoElektrolytKomplex
Postworkout Shake
50g Whey Protein
1 pack Potassium Citrate
50g Ricecakes
20:00 Meal 7 – Dinner
350g turkey and 200g mixed vegetables
1 Tsp. Greens in water
22:00 Bedtime
6 Caps Magnesium Kapseln
2 Scoops Inositol plus Magnesium
8 Caps ChlorellaKomplex
6g Taurine
2 Caps MethylKomplex
Foods are rotated daily in the early stages of the transformation. In the last weeks only vegetables were rotated and the meat stayed at poultry every day.
A day of lifting
A1 Chinup, supinated, shoulder width grip, 5 sets of 2 repetitions, 4010 Tempo, 120s rest
A2 30° Incline BB Benchpress, shoulder width grip, 5 sets of 3 repetitions, 4010 Tempo, 120s rest
B1 Reverse EZ Bar Curls, standing, shoulder width grip, 5 sets of 15 repetitions, 2010 Tempo, 10s rest
B2 Flat Bench DB Tricepsextension, pronating grip, 5 sets of 15 repetitions, 2011 Tempo, 10s rest
B3 65° Incline DB Curls, supinated, 5 sets of 15 repetitions, 2010 Tempo, 10s rest
B4 Dips, Fat Gripz, 5 sets of 15 repetitions, 3010 Tempo, 180s rest
His training program was changed every 6 workouts which is every 3 weeks since he trained 4 times per week on an Upper/Lower split.
All the Best with your own Before’n’After Transformation!
Picture: Sven Knebel during a set of curls at the YPSI.